Managing Change And Some Self-Help Tips

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Life resumes!

Since Singapore has opened up after the Covid Restrictions traffic has increased by foot, car and flight! Life feels almost normal again(pre-pandemic) except that we are wearing masks in enclosed spaces.

The amount of change everyone has gone through since 2020 is definitely not the easiest of times as it has affected us emotionally, physically and mentally. Feelings of isolation for most has been difficult to deal with. When you have learnt to adjust to that (sense of isolation/loneliness) and then coming back into the crowds, that can be rather challenging. There is a need to be more emotionally and socially aware of how we may be triggered, how we cope, our behavior and how others may be responding to these challenges as well.

Look out for signs of discomfort showing up for you or others around you, such as irritability, frustrations, fatigue, anxiety, anger and even panic. You can help yourself or your friends by being aware of such symptoms showing up and approach them or yourself with much gentleness and compassion.

Notice:

Your routine has changed and you may have to be up earlier, sitting down for much longer in the office, being back to an unsupportive environment,probably attending to more face-to-face meetings or having to meet people every day. All these may cause stress, anxiety, irritability and distraction for anyone and may affect one’s mind and body. All these stresses may cause sleep issues, fatigue, tension in the body showing up as headaches, tense shoulders and neck, stomach discomfort, lack of concentration, and lack of motivation. Interpersonal relationships can also take its toll at the workplace due to differences in values, needs, and personal agenda. What can we do to address some of these to help ourselves and those around us?

Self-help:

• Be attuned with yourself. Spend some time each morning and evening to notice your thoughts, and the sensations in your body. What is going on, what are you feeling, where is that coming from, what are the thoughts that surround that, what does your body need from you.E.g.: more rest, having more care and compassion, eating more nutritiously, taking it easy, or affirming yourself.
• Rest! If you are too tired, you won’t be able to focus at work, you may upset easily and you won’t enjoy your time out with your close friends or loved ones. Learn to honour your body, take a break and rest early when you need to.
• Stretch and move! Sitting down for too long will disrupt the blood flow and circulation needed to send oxygen to your brain for a clearer mind and more cheerful mood. Stretching helps you to be more flexible / improve your posture, reduces aches and pains, increases your self-confidence, and give you a better outlook on life.
• Pause! When you notice yourself getting overwhelmed, remove yourself from where you are. If you are in a meeting, take a toilet break. The walk and the space will help. If you are working in an open office concept, find an empty office room, do some light stretches, breathe deeply and slowly, and affirm yourself that you are safe and that these feelings will pass.
• Hydrate! Staying hydrated (with non-caffeinated and non-alcoholic beverage) helps with circulation by improving blood flow throughout the body. A well hydrated body can help with increasing your energy levels, your mood and brain performance.
• Process your thoughts and emotions. Talk to someone you can trust or a therapist if you need to process what you’re thinking or feeling. Psychotherapy helps people understand that they can do something to improve their situation. That leads to changes that enhance healthy behaviour, whether it’s improving relationships, expressing emotions better, doing better at work or school, or thinking more positively.
• If you notice your colleague or friend looking frustrated, overwhelmed, or unmotivated, speak with them and ask what support they would need from you or direct them to someone who is able to help them. Sometimes, just talking about it, does lessen the emotional load.

As we embrace more changes, look back and see how far you’ve come and remind yourself that you will get through this just as you had over the past few years. Remember, with struggle comes progress; you are braver, stronger and wiser for it.

That saying, be gentle and practice compassion at all times with yourself and others around you.